NUTRITION FOR ATHLETES

ANATOMY and PHYSIOLOGY of

SPORTS

CARBOHYDRATES

• Are Americans eating too many carbohydrates per day?– If yes, why?– If no, what are some of the causes of American

obesity?

• What foods are sources of carbs?

• What are the functions of carbs?

CARBOHYDRATES

• Where in the body are carbs stored?

• Explain how carbs are used during exercise.

• Explain what is meant by “hitting the wall”.

PROTEINS

• How many amino acids are there?

• What is an essential amino acid?

• What foods are sources of proteins?

• What are the functions of proteins?

PROTEINS

• What is the problem with protein diets (if they are used over the long term)?

LIPIDS

• What is cholesterol?

• Explain the difference between LDL and HDL.

• What is a compound fat?

LIPIDS

• What is a simple fat?

• Explain the difference between saturated and unsaturated fat?

(include their food source and their impact on one’s health)

LIPIDS

• What are the functions of fats in your diet?

• How much fat should be a part of a healthy diet?

LIPIDS

0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Atrest

40min

90min

180min

240min

% musclarglycogen

% fatty acid

% bloodglycose

Using lipids during exercise

VITAMINS

• Are vitamins organic or inorganic?

• How will excessive vitamin supplements affect athletic performance?

MINERALS

• Are minerals organic or inorganic?

• What are the best sources of minerals for your diet?

MINERALS Calcium (Ca)

• What are the functions of calcium?

• What is amenorrhea?

• What foods are a good source of calcium?

MINERALS Iron (Fe)

• What are the uses of iron in the body?

• Who requires more iron, males or females?

• Name the three causes of low iron in athletes?– Diet– Intense training– Iron loss (menstruation, sweating, foot strike)

• What is “foot strike”?

• Explain “sports anemia”.

• What are the symptoms of iron deficiency?

MINERALS Iron (Fe)

MINERALS Iron (Fe)

• What foods are the best sources of iron?

• What substances reduce the body’s ability to absorb iron?

• What substances improve the body’s ability to absorb iron?

MINERALS

• What is meant by a digestive carrier?

• Name some minerals that compete for the same carrier?

• Why might taking certain nutritional supplements in your diet be a problem?

ELECTROLYTES

• Name the minerals that are referred to as electrolytes.

• What are the functions of electrolytes?

• Why are an increased amount of electrolytes needed in an athlete’s diet?

WATER

• What is the importance of water as related to the human body?

• How do we intake water?

• How do we lose water?

WATER

• How does humidity play a role in water loss?

• Explain how water loss can lead to serious problems for athletes?

• Describe:o Heat crampso Heat exhaustiono Heat stroke

WATER

• What is hyponatremia?

• What the symptoms of hyponatremia?

• How can hyponatremia be avoided?

WHAT DOES THIS MEAN FOR YOU?

• How many calories should the average teenager take in daily?

2200 – 2500 calories per day

HOW DOES YOUR BODY USE FUEL?

In the initial minuteso Blood glucoseo Stored glycogen (in

muscles and the liver) After 20 – 40 minutes

o Body fat kicks in Protein will be

metabolized as a last resort

0%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Atrest

40min

90min

180min

240min

% musclarglycogen

% fatty acid

% bloodglycose

WHAT DOES THIS MEAN FOR YOU?

• What is the recommended water in take per day?

8 eight ounce glasses (64 ounces)• What is the recommended water in take for

endurance athletes?5 -6 times that amount (230 – 384 ounces)

REMEMBER!!

1. Cholesterol is a type of fata. High density is good cholesterol that helps clear

the blood vesselsb. Low density is bad cholesterol that blocks the

blood vessels

2. Fiber is a type of indigestible carbohydrate3. Glycogen is how our bodies store glucose to

be used for cellular respiration (fuel)